RESEARCH STARTER

Napping

Napping is the practice of taking a short sleep during the day, typically lasting between fifteen and ninety minutes, although it may extend to two hours. This practice varies widely across cultures; in some places, such as Spain and parts of South America, napping is a culturally accepted and institutionalized activity, integrated into the daily routine with businesses closing for a few hours to allow for rest. Conversely, in other cultures, particularly those with a strong emphasis on productivity like the United States, napping may be viewed negatively, often associated with laziness, except for specific groups like children or the elderly.

Research suggests that napping can enhance alertness, improve mood, and increase performance, thus offering potential benefits in decision-making and interpersonal relationships. There are different types of naps, including habitual, emergency, and planned napping, each serving distinct purposes. Experts typically recommend naps of around twenty to forty-five minutes to avoid grogginess, while longer naps may be beneficial for those making up for lost sleep. Overall, attitudes toward napping are shaped by various social, cultural, and historical factors, reflecting a complex relationship with rest and productivity.

Full Article

Napping is the practice of sleeping for a short time during what would otherwise be a long stretch of wakefulness. Naps are usually between fifteen and ninety minutes, but may be as long as two hours. In some parts of the world, daily napping is an accepted and encouraged part of the culture. In others, naps are frowned upon or considered a sign of laziness or weakness, except when taken by children, older adults, or those who are ill. However, many famous and productive people in all parts of the world have taken regular naps, and some scientists suggest that nature may have intended for humans to take naps.

Background

Human beings are one of the few mammals whose adults do not universally sleep for short periods during the day. More than 85 percent of known mammals engage in polyphasic sleep and rest for numerous short stretches of time in the course of a day. Humans developed the practice of having one long stretch of wakefulness and one consolidated sleep period, known as monophasic sleep. However, scientists say that the human body is generally programmed to physically need sleep twice during a twenty-four-hour period. These usually correspond to between 2:00 a.m. and 4:00 a.m. and 1:00 p.m. and 3:00 p.m.

This can vary somewhat depending on an individual’s circadian rhythm, or the basic pattern that a person’s biological functions follow during a twenty-four-hour period. Each person has a chronotype, or pattern of sleepiness and wakefulness. These are sometimes generalized by a person’s preference for going to bed and waking up. People who prefer to be awake from around 6:00 a.m. to 9:00 p.m. are often referred to as “larks,” while those who like to stay up until at least midnight and rise after 8:00 a.m. are considered “night owls.” Larks usually tend to have their second sleepy period around 1:00 p.m., while night owls will likely feel tired around 3:00 p.m.

In some cultures, the daily nap is believed to have developed as a way for people to cope with the extremely hot daytime temperatures. At times when the sun and heat made it dangerous to work in the fields or accomplish other tasks, workers would rest. They would then work later in the day when temperatures were cooler. One country where this was especially prevalent was Spain. The Spanish have historically been known for taking siestas, although the practice has become less common in twenty-first-century urban life. The word comes from the Latin phrase hora sexta, or “sixth hour.” With the accounting of daytime beginning at 6:00 a.m., noon would be the sixth hour, and most siestas began at that time. People in other countries where the Spanish language is spoken, or where there is a significant Spanish influence, also take siestas.

Overview

While not all scientists agree on the value of napping, there are researchers who point out a number of specific benefits. Used properly, the technique of napping can increase alertness and improve performance. This can enhance safety. Napping can also improve mood, reduce fatigue, and help a person be more relaxed. Some experts say these benefits can have far-ranging advantages, such as improving decision-making and emotional regulation. On the other hand, naps that are too long or not timed correctly can make a person feel groggy instead of alert and can also create problems falling asleep at night.

Naps generally last for anywhere from fifteen to ninety minutes. This can vary, depending on why a person is napping. There are three main types of naps: habitual napping, in which a person plans a nap around the same time every day; emergency napping, in which a person is so tired that staying awake is almost impossible; and planned or preparatory napping, in which a person takes a nap for a specific reason, such as to be able to stay up later or because sleep was missed the night before.

Experts generally recommend that naps be kept to around ten to thirty minutes, noting that this is the ideal amount of time to improve alertness without allowing a person to fall so deeply asleep that they are groggy or have a hard time coming back to wakefulness. This length of nap is also less likely to interfere with falling asleep at night. However, those who are trying to make up for missed sleep may feel better after a nap of ninety minutes to two hours, as this allows the body to reach rapid eye movement (REM) sleep. REM sleep plays an important role in memory and cognitive recovery after sleep deprivation. If a person is awakened after sleeping long enough to get to a deep sleep stage but without entering REM sleep, they may wake up groggy. Research suggests that nap duration is a critical factor in determining health outcomes, with naps longer than sixty minutes associated with increased risks of cardiovascular disease, diabetes, and obesity. Findings presented at the SLEEP 2025 conference suggest that longer, irregular, and frequent daytime naps may be associated with increased mortality risk among middle-aged and older adults, although researchers emphasize that these associations likely reflect underlying health conditions rather than the direct effects of napping.

A number of cultures engage in habitual napping and consider naps to be part of the regular daily rhythm. In Spain, Greece, Italy, and a number of South American countries, traditional afternoon rest periods (siestas) have historically included business closures, although this practice has become less common in many cities. Employees go home to have lunch with family and friends, and then take a nap before returning to continue the workday. In other cultures, such as China, employees in some companies are allowed to nap at their desk for an hour each day. In Japan, it is common for people to take a nap on a park bench during a break, while riding public transportation, and even in meetings. This form of napping is known as inemuri, which means “sleeping while present,” and is considered a sign of multitasking by hardworking employees.

In other cultures, however, daytime napping is considered a sign of laziness. This is particularly true in countries with a focus on productivity, such as the United States. However, many famous people have made daily napping part of their routine, including some known for their proficiency in their profession. These include American presidents George W. Bush, Ronald Reagan, and John F. Kennedy; British prime minister Winston Churchill; French emperor Napoleon Bonaparte; and scientists Thomas Edison and Albert Einstein. In the twenty-first century, some corporations and universities have considered the potential importance of napping and establishing nap rooms for the use of employees and students. Companies like Google, Ben & Jerry’s, Cisco, Zappos, and Uber are known for encouraging or allowing employee naps.


Bibliography

Abrams, Abigail. “9 Sleep Habits from around the World.” Time, 27 Apr. 2017, time.com/4713813/sleep-habits-napping-siesta/. Accessed 7 Mar. 2026.

Ackerman, Jennifer. “Napping: The Expert’s Guide.” Guardian, 27 Jan. 2009, www.theguardian.com/lifeandstyle/2009/jan/27/napping-guide-health-wellbeing. Accessed 7 Mar. 2026.

Du, P., et al. “Multiple Health Outcomes of Daytime Napping: A Comprehensive Umbrella Review.” Public Health Reviews, vol. 47, 2026, p. 1609013, www.ssph-journal.org/journals/public-health-reviews/articles/10.3389/phrs.2026.1609013/full. Accessed 7 Mar. 2026.

Gao, Chenlu, et al. “Objectively-Assessed Napping Behaviors Predict Mortality in Middle-to-Older Aged Adults.” Sleep, vol. 48, no. Supplement 1, May 2025, p. A152. Oxford Academic, doi:10.1093/sleep/zsaf090.0350. Accessed 7 Mar. 2026.

Heid, Markham. “You Asked: Is It Good or Bad to Take a Nap?” Time, 1 Oct. 2014, time.com/3449959/is-napping-healthy/. Accessed 7 Mar. 2026.

“It’s Time to Put the Tired Spanish Siesta Stereotype to Bed.” BBC Worklife, 12 June 2017, www.bbc.com/worklife/article/20170609-its-time-to-put-the-tired-spanish-siesta-stereotype-to-bed. Accessed 7 Mar. 2026.

Krans, Brian. “Is Napping Good or Bad for Your Health?” Healthline, 15 Sept. 2019, www.healthline.com/health-news/is-napping-good-or-bad-for-your-health. Accessed 7 Mar. 2026.

Mordowanec, Nick. “Internet Applauds Company Paying Employees to Take Afternoon Naps.” Newsweek, 6 May 2022, www.newsweek.com/internet-applauds-company-paying-employees-take-afternoon-naps-1703977. Accessed 7 Mar. 2026.

“Napping: Do’s and Don’ts for Healthy Adults.” Mayo Clinic, 6 Nov. 2024, www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319. Accessed 7 Mar. 2026.

Preston, Elizabeth. “Why Humans Sleep Less Than Their Primate Relatives.” Smithsonian Magazine, 6 May 2022, www.smithsonianmag.com/science-nature/why-humans-sleep-less-than-their-primate-relatives-180980018/. Accessed 8 Mar. 2026.

Restivo, Jenette. “Can a Quick Snooze Help with Energy and Focus? The Science behind Power Naps.” Harvard Health Publishing, 4 Dec. 2024, www.health.harvard.edu/staying-healthy/can-a-quick-snooze-help-with-energy-and-focus-the-science-behind-power-naps. Accessed 7 Mar. 2026.

Summer, Jay Vera. “Napping: Benefits and Tips.” National Sleep Foundation, 11 Mar. 2024, sleepfoundation.org/sleep-topics/napping. Accessed 7 Mar. 2026.

Worthington, Lea. “Is Sleeping through the Night the ‘Right’ Way to Sleep?” National Geographic, 4 Jan. 2024, www.nationalgeographic.com/science/article/polyphasic-biphasic-segmented-sleep. Accessed 8 Mar. 2026.

Full Article

Napping is the practice of sleeping for a short time during what would otherwise be a long stretch of wakefulness. Naps are usually between fifteen and ninety minutes, but may be as long as two hours. In some parts of the world, daily napping is an accepted and encouraged part of the culture. In others, naps are frowned upon or considered a sign of laziness or weakness, except when taken by children, older adults, or those who are ill. However, many famous and productive people in all parts of the world have taken regular naps, and some scientists suggest that nature may have intended for humans to take naps.

Background

Human beings are one of the few mammals whose adults do not universally sleep for short periods during the day. More than 85 percent of known mammals engage in polyphasic sleep and rest for numerous short stretches of time in the course of a day. Humans developed the practice of having one long stretch of wakefulness and one consolidated sleep period, known as monophasic sleep. However, scientists say that the human body is generally programmed to physically need sleep twice during a twenty-four-hour period. These usually correspond to between 2:00 a.m. and 4:00 a.m. and 1:00 p.m. and 3:00 p.m.

This can vary somewhat depending on an individual’s circadian rhythm, or the basic pattern that a person’s biological functions follow during a twenty-four-hour period. Each person has a chronotype, or pattern of sleepiness and wakefulness. These are sometimes generalized by a person’s preference for going to bed and waking up. People who prefer to be awake from around 6:00 a.m. to 9:00 p.m. are often referred to as “larks,” while those who like to stay up until at least midnight and rise after 8:00 a.m. are considered “night owls.” Larks usually tend to have their second sleepy period around 1:00 p.m., while night owls will likely feel tired around 3:00 p.m.

In some cultures, the daily nap is believed to have developed as a way for people to cope with the extremely hot daytime temperatures. At times when the sun and heat made it dangerous to work in the fields or accomplish other tasks, workers would rest. They would then work later in the day when temperatures were cooler. One country where this was especially prevalent was Spain. The Spanish have historically been known for taking siestas, although the practice has become less common in twenty-first-century urban life. The word comes from the Latin phrase hora sexta, or “sixth hour.” With the accounting of daytime beginning at 6:00 a.m., noon would be the sixth hour, and most siestas began at that time. People in other countries where the Spanish language is spoken, or where there is a significant Spanish influence, also take siestas.

Overview

While not all scientists agree on the value of napping, there are researchers who point out a number of specific benefits. Used properly, the technique of napping can increase alertness and improve performance. This can enhance safety. Napping can also improve mood, reduce fatigue, and help a person be more relaxed. Some experts say these benefits can have far-ranging advantages, such as improving decision-making and emotional regulation. On the other hand, naps that are too long or not timed correctly can make a person feel groggy instead of alert and can also create problems falling asleep at night.

Naps generally last for anywhere from fifteen to ninety minutes. This can vary, depending on why a person is napping. There are three main types of naps: habitual napping, in which a person plans a nap around the same time every day; emergency napping, in which a person is so tired that staying awake is almost impossible; and planned or preparatory napping, in which a person takes a nap for a specific reason, such as to be able to stay up later or because sleep was missed the night before.

Experts generally recommend that naps be kept to around ten to thirty minutes, noting that this is the ideal amount of time to improve alertness without allowing a person to fall so deeply asleep that they are groggy or have a hard time coming back to wakefulness. This length of nap is also less likely to interfere with falling asleep at night. However, those who are trying to make up for missed sleep may feel better after a nap of ninety minutes to two hours, as this allows the body to reach rapid eye movement (REM) sleep. REM sleep plays an important role in memory and cognitive recovery after sleep deprivation. If a person is awakened after sleeping long enough to get to a deep sleep stage but without entering REM sleep, they may wake up groggy. Research suggests that nap duration is a critical factor in determining health outcomes, with naps longer than sixty minutes associated with increased risks of cardiovascular disease, diabetes, and obesity. Findings presented at the SLEEP 2025 conference suggest that longer, irregular, and frequent daytime naps may be associated with increased mortality risk among middle-aged and older adults, although researchers emphasize that these associations likely reflect underlying health conditions rather than the direct effects of napping.

A number of cultures engage in habitual napping and consider naps to be part of the regular daily rhythm. In Spain, Greece, Italy, and a number of South American countries, traditional afternoon rest periods (siestas) have historically included business closures, although this practice has become less common in many cities. Employees go home to have lunch with family and friends, and then take a nap before returning to continue the workday. In other cultures, such as China, employees in some companies are allowed to nap at their desk for an hour each day. In Japan, it is common for people to take a nap on a park bench during a break, while riding public transportation, and even in meetings. This form of napping is known as inemuri, which means “sleeping while present,” and is considered a sign of multitasking by hardworking employees.

In other cultures, however, daytime napping is considered a sign of laziness. This is particularly true in countries with a focus on productivity, such as the United States. However, many famous people have made daily napping part of their routine, including some known for their proficiency in their profession. These include American presidents George W. Bush, Ronald Reagan, and John F. Kennedy; British prime minister Winston Churchill; French emperor Napoleon Bonaparte; and scientists Thomas Edison and Albert Einstein. In the twenty-first century, some corporations and universities have considered the potential importance of napping and establishing nap rooms for the use of employees and students. Companies like Google, Ben & Jerry’s, Cisco, Zappos, and Uber are known for encouraging or allowing employee naps.


Bibliography

Abrams, Abigail. “9 Sleep Habits from around the World.” Time, 27 Apr. 2017, time.com/4713813/sleep-habits-napping-siesta/. Accessed 7 Mar. 2026.

Ackerman, Jennifer. “Napping: The Expert’s Guide.” Guardian, 27 Jan. 2009, www.theguardian.com/lifeandstyle/2009/jan/27/napping-guide-health-wellbeing. Accessed 7 Mar. 2026.

Du, P., et al. “Multiple Health Outcomes of Daytime Napping: A Comprehensive Umbrella Review.” Public Health Reviews, vol. 47, 2026, p. 1609013, www.ssph-journal.org/journals/public-health-reviews/articles/10.3389/phrs.2026.1609013/full. Accessed 7 Mar. 2026.

Gao, Chenlu, et al. “Objectively-Assessed Napping Behaviors Predict Mortality in Middle-to-Older Aged Adults.” Sleep, vol. 48, no. Supplement 1, May 2025, p. A152. Oxford Academic, doi:10.1093/sleep/zsaf090.0350. Accessed 7 Mar. 2026.

Heid, Markham. “You Asked: Is It Good or Bad to Take a Nap?” Time, 1 Oct. 2014, time.com/3449959/is-napping-healthy/. Accessed 7 Mar. 2026.

“It’s Time to Put the Tired Spanish Siesta Stereotype to Bed.” BBC Worklife, 12 June 2017, www.bbc.com/worklife/article/20170609-its-time-to-put-the-tired-spanish-siesta-stereotype-to-bed. Accessed 7 Mar. 2026.

Krans, Brian. “Is Napping Good or Bad for Your Health?” Healthline, 15 Sept. 2019, www.healthline.com/health-news/is-napping-good-or-bad-for-your-health. Accessed 7 Mar. 2026.

Mordowanec, Nick. “Internet Applauds Company Paying Employees to Take Afternoon Naps.” Newsweek, 6 May 2022, www.newsweek.com/internet-applauds-company-paying-employees-take-afternoon-naps-1703977. Accessed 7 Mar. 2026.

“Napping: Do’s and Don’ts for Healthy Adults.” Mayo Clinic, 6 Nov. 2024, www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319. Accessed 7 Mar. 2026.

Preston, Elizabeth. “Why Humans Sleep Less Than Their Primate Relatives.” Smithsonian Magazine, 6 May 2022, www.smithsonianmag.com/science-nature/why-humans-sleep-less-than-their-primate-relatives-180980018/. Accessed 8 Mar. 2026.

Restivo, Jenette. “Can a Quick Snooze Help with Energy and Focus? The Science behind Power Naps.” Harvard Health Publishing, 4 Dec. 2024, www.health.harvard.edu/staying-healthy/can-a-quick-snooze-help-with-energy-and-focus-the-science-behind-power-naps. Accessed 7 Mar. 2026.

Summer, Jay Vera. “Napping: Benefits and Tips.” National Sleep Foundation, 11 Mar. 2024, sleepfoundation.org/sleep-topics/napping. Accessed 7 Mar. 2026.

Worthington, Lea. “Is Sleeping through the Night the ‘Right’ Way to Sleep?” National Geographic, 4 Jan. 2024, www.nationalgeographic.com/science/article/polyphasic-biphasic-segmented-sleep. Accessed 8 Mar. 2026.

More Like ThisRelated Articles

Related Articles (5)

Related Articles (5)